400m Run
25 yards of Burpee broad jumps
20 Sit-ups
15 Pull-ups (or 5 Muscle-ups - Anthony! This is for YOU!)
10 Hand release push-ups (Skip if you did muscle-ups)
Standard on Burpee broad jump is for your hands to go next to your feet while dropping to the deck to complete the burpee, NOT way out in front of you as if you were going to do a push up (You're welcome!)
The schedule for the weeks of Christmas and New Years is the same...
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